Diet is one of the most important components of a good program for developing muscles. Eat right, and the muscles will grow. Some use a simple formula: eat, eat, and then eat again. That advice has some value, but it should include the caution to “eat right.” Eating right is a matter of balancing the proper amount of carbohydrates, fats, and protein. The following article describes and recommends some of the best proven foods for building muscles.

The Best Muscle Building Foods

Nearly any foods that are high in carbohydrates and protein can be categorized as good muscle building foods. In fact, high protein, high carbs, and low fat are the three most important characteristics that define a good muscle building diet.

High Quality Muscle Building Carbohydrates

Carbohydrates provide you with the energy that your body needs to perform the vigorous workouts that you need to develop muscle mass. Complex carbs are the best because they release their energy slowly over time. Simple carbohydrates, such as energy drinks and fruit juices should be consumed only when you need a quick energy boost during exercise. They provide quick energy without becoming stored as body fat.

The Best Complex Carbs

Some of the best complex carbohydrates for providing that needed store of energy are:

* Pasta 
* Bread 
* Brown rice 
* Bagel 
* Oatmeal 
* Cereals 
* Potatoes

The Best Simple Carbohydrates

Simple carbs that provide a quick energy boost are:

* Apples 
* Oranges 
* Mangos 
* Grapes 
* Honey 
* Raisins 
* High energy drinks

The Protein Building Blocks

Proteins build muscles. They are the fundamental building materials needed to build muscle mass. Focus upon foods that are high in protein. If you eat a vegetarian diet, combine foods that will provide complete protein. If your protein intake is insufficient, your body building efforts will certainly fail. Be sure to eat protein from the list below at every meal.

The Best Protein Foods

* Chicken breast 
* Egg whites 
* Turkey 
* Cottage cheese 
* Tuna 
* Yogurt 
* Protein Shakes

High Quality Fats

Essential fatty acids are responsible for the production of testosterone and for supporting many other of the body’s biological functions. One of the most important fatty acids, omega-3, is found in the foods listed below.

The Best Fat Foods

* Flaxseed oil 
* Udo’s choice 
* Olive oil 
* Cod-liver oil

H2O – The High quality Energy Drink

For refreshment and hydration, water is king. It has no peer. Soft drinks and alcoholic beverages are not a substitute. Only water can do the job effectively. Most people do not drink enough water. It is as important as diet in building up muscle.

One Last Tip

Remember – Eat, eat, and eat, but eat the proper foods. If you eat right, your exercise regimen will bear fruit.

Where and when were you born?

San Jose, CA 1970

What is your profession?

Fitness Model

Were you involved in sports or fitness prior to bodybuilding and how did you get started with weight training?

I was always involved in sports in school, basketball, volleyball, track, gymnastics, cheerleading. I was a serious tomboy as a young girl, I had three older brothers whom I played basketball with and rode dirt bikes with.

Was it a goal for you to compete in bodybuilding competitions right from the beginning or was it something that grew in your mind as time went on and you saw the progress in your body?

At first I had planned on competing, but decided to focus on the modeling aspect more.

Please tell me something about your training routine (ie: how many days per week / training split /cardio, etc.)

I train at least 5 days a week, usually an hour of weights and 30 minutes cardio. I hit each body part at least once a week. and legs sometimes twice.

John Nafpliotis had a photos-only session with Christine at the time of the 2009 North Americans, where she was watching the show. Only 22, she checked in at an impressive 5'8" 178 pounds- a true 'off-season' look. She was not very defined, but showed impressive size and shapes, and her biceps, back and calves are her noteworthy body parts. She lives in Ohio and was a track star (hammer throw) in high school.

Personal Facts:
Training: 11 years (never touched a weight until I was 28)
Ring Size: 8
Contest Weight: 140 lbs. (or there about)
Off Season Weight: 152 lbs.
Arms: 15”
Quads: 23”
Calves: 15”
Contest History: 2003 NPC Las Vegas Classic 2nd place open heavy and 1st place masters 2006 NPC Excalibur Women’s

Holly Chambliss blasts through some bench and flyes.	Laura Boisacq powers through some flyes.
Lenka Lehenova concentrates on curls and rows.	Sheilahe Brown slams her shoulders.
Tamara Paulsen raises her calves.	Terri Harris does some tris and poses.
Watch all the Muscle Women Workout Videos At Diymuscle

This was our first video release for Debbie (her second one is WPW 253) and it is comprised of three different segments taken in 1990. Two of the sessions were taken at the time of her Junior Nationals and US Championships contests that year, when she was in very top contest shape. The third segment was taken in and around the Rappahannock River in Fredericksburg, Virginia, and one of the photos taken here was used as a cover on the WPW print magazine. Debbie was from Texas and was tailor-made for the sport- her physique was complete in every way- size, shape and definition- and was one of the most beautiful women in the sport. She competed as a high-level pro during the early 90's, then retired from the scene. All posing footage was taken 'on location', so there is no gymwork. One of the best women ever !

Download the full video at WPWMax

I was born in São Paulo on September 6, in 1977. I had a childhood rich in motor experiences where I practiced ballet and other sports for more than ten years.

In 1994 I moved to Florianópolis, an island in the south of Brazil, mainly to run away from the violence and the chaos of São Paulo, but also because I liked to surf. So, the harmony between beach and tranquility was perfect.

I started weight training ten years ago to gain weight since I was very slim. But with time I got a taste for the sport. So, after attending college for Physical Education and acquiring the technical knowledge, my training became more serious and complex. The transition between casual and competitive training was only a consequence of this process.

It was not easy in the beginning since I always prepared myself without help. I have never had a coach and I made a lot of mistakes until finding the proper way. However, the competitive environment, the relationship with other athletes, as well as my personal experiences, facilitated my technical development and gave me a better knowledge of my true potential.

We have all heard that weight lifting is beneficial for our bodies to maintain lean tissue, increase strength, and boost metabolism. The challenge arises when we base our weight lifting routines on certain myths. This, of course, leads to wasted time, and less than optimal muscle building results. Therefore, it is safe to say, we are not getting a great natural muscle return for the precious weight lifting workout time invested. 

Weight lifting myths start when one bodybuilder tells another bodybuilder who tells another bodybuilder of this new weight lifting workout technique that really works. The only problem is the theory is backed by pure fallacy rather than sound science. It is upsetting to realize the weight lifting workout world is riddled with myths. Therefore, it is my responsibility today as an Exercise Physiologist to deliver the weight lifting truth. 

My top 5 weight lifting myths will not only empower your mind, but also stimulate your body to more natural muscle in much less time. 

Please avoid these 5 weight lifting program myths that I reveal below. Your natural muscle building results depend upon it. 

1. Use heavy weight and less reps to build muscle mass, and low weight with lots of reps to shape the muscle and increase its definition. How many times have you heard this fallacy? I have heard it thousands of times. Many women believe this is a way to “prevent them from developing big muscles.” This is definitely not the case. 

The fact is shaping muscle results from decreasing subcutaneous body fat. If you simply decrease your calories each day, you can develop greater natural muscle definition. Greater natural muscle definition is even possible without lifting weights, that is, if your body fat drops low enough. 

Don’t get caught falling for this myth. Instead decide first what your primary weight lifting program goals really are. Are you interested in building muscle mass, or increasing muscle endurance? Next you decide the number of reps, and intensity of training. If definition is your main goal then build muscle while decreasing calories in order to strip away the unwanted subcutaneous layer of adipose tissue. 

2. You can reduce fat in a specific area by working that specific muscle (spot reducing). Please note that muscle growth and body fat loss is systemic in nature. It is a fact that the central nervous system triggers the muscle growth process. Therefore, overloading the central nervous system is the most important step in natural muscle development. As far as body fat is concerned, working a specific muscle group does not mean fat will suddenly melt off in that specific area. Weight training and fat loss, once again, has a systemic, not localized effect in the body. 

3. You must train at a full range of motion to develop natural muscle. There has not been a study proving that “full range” reps stimulate more muscle fibers. The fact is limited, or partial reps stimulate muscle growth, and can be considered safer. Just think, almost all of our daily activities are performed at a partial range of motion. Let’s take sprinting for instance. Sprinters are not running at a full range of motion, and they still develop muscle tissue. Once again, there has been no study conducted to date which confirms you must perform a full range of motion in order to stimulate maximum muscle growth. 

Now I’m not suggesting in natural bodybuilding it is bad to train at a full range of motion, but possibly more effective to train at the strongest range of motion. Thus, more resistance can be applied leading to greater muscle fiber stimulation. Consider incorporating partials in your weight training workout. 

In order for hypertrophy to occur in a natural bodybuilding program there are two requirements: maximum overload, and increased work in a unit time. Range of motion is not imperative to muscle development. 

4. Must weight train 3 days each week or your muscles will suddenly get smaller. Many natural bodybuilders feel this is absolutely true. Please don’t fall into this trap. The fact is the opposite is best. Weight lifting less allows for maximum natural muscle regeneration. Without rest the body can’t overcompensate from the added stress by generating larger muscles. Once a weight lifting workout is conducted while not completely recovered from the previous session, the whole natural muscle building process will be short circuited, and compromised. Therefore, bodybuilders who train religiously 3 days per week at a high intensity level are doing more harm than good. 

Don’t be afraid of losing muscle if you miss a week of weight lifting. More than likely you are gaining muscle during rest, not losing it. 

5. You must do 3 sets per exercise, and multiple weight lifting exercises in order to see progress. False. False. False. Studies have proven all you need is one high intensity, muscle stimulating set in order to stimulate maximum muscle growth. 

There is no scientific basis, nor reasoning for performing 3 sets per exercise.

Rebecca Rush is a fitness model and figure competitor from Ohio. Although standing at only about 5′2″, Rebecca packs a whole lot of punch. Her exotic looks, shapely arms and defined calves are her trademarks. One of the remarkable things about Rebecca is that she just began serious weight training in 2002. It usually takes much longer to get a body as sleek and defined as hers. She must be a miracle of perfection.

Tierany Chretien terrorizes the gym in her DIY DEBUT!!	Amy Janas powers through some pulldowns and lunges.
Colette Nelson powers through the pec deck and some push-ups.	Ellen Beckner tortures her tris.
Emma & Jen shoot the breeze.	Gina Quinn pulls of some pull-ups.
See all the workout videos at diymuscle